Boiled egg on toast with cereal

• 1 boiled egg served with 1 slice of wholegrain bread spread with 1 tsp of reduced fat olive spread
• 35g of wholegrain breakfast cereal with 150ml of semi-skimmed milk
• 1 orange

• Cals
  435
• Protein
  20g
• Carbs
  61g
• Fat
  13g

Cheese and pickle with rice cakes

• 4 rice cakes spread with 2 tsps of chutney, pickle or relish, topped with 50g of low fat cheese and 1 chopped tomato
• 1 orange
• 125ml pot of low fat yoghurt

• Cals
  415
• Protein
  27g
• Carbs
  56g
• Fat
  10g

Tomato and basil chicken pasta

• Grill 100g of chicken fillet and serve with 60g of pasta (uncooked weight), 3 tbsp of Dolmio chunky vegetable pasta sauce, 1 tsp of pine nuts, a pinch of basil and mixed salad leaves
• 1 orange

• Cals
  425
• Protein
  30g
• Carbs
  63g
• Fat
  7g

Banana with pumpkin seeds

• 1 banana with 2 tsp of pumpkin seeds

• Cals
  150
• Protein
  4g
• Carbs
  24g
• Fat
  4g

Porridge with almonds

• 50g of porridge oats, prepare as pack directions with 200ml of semi-skimmed milk
• Top with 1 tbsp of sliced almonds and 75g of mango slices
• 125ml glass of orange juice

• Cals
  465
• Protein
  17g
• Carbs
  64g
• Fat
  17g

Cheese and tomato omelette

• 1 Cheese and tomato omelette (see recipe)
• 1 slice of wholegrain toast
• 1 apple

• 
  Recipe Ingredients
• 2 eggs
• 1 tbsp of semi-skimmed milk
• 1 tsp of olive oil
• 25g of low fat cheese
• 1 tbsp of onion
• 1 tomato

• Cals
  425
• Protein
  26g
• Carbs
  35g
• Fat
  21g

Beef casserole with potatoes

• Recipe Ingredients
• 1 tsp of olive oil
• 100g of lean stewing steak
• 1/2 onion
• 1 clove of garlic
• 50g of carrot
• 50g of celery
• 1 tsp of plain flour
• 1 tsp of tomato puree
• 1 tsp of Worcestershire sauce
• 1/4 pint of vegetable stock
• 1 pinch of oregano
• 2 small potatoes (around 4oz or 100g each)
• 75g of mushrooms

• Cals
  420
• Protein
  30g
• Carbs
  50g
• Fat
  15g

Yoghurt with apricots

• 6 dried apricots with 125ml of low fat yoghurt

• Cals
  145
• Protein
  8g
• Carbs
  25g
• Fat
  2g

Cereal with cheese on toast

• 50g of wholegrain breakfast cereal with 150ml of semi-skimmed milk
• 1 slice of wholegrain toast topped with 25g of low fat cheese
• 1 pear

• Cals
  450
• Protein
  22g
• Carbs
  74g
• Fat
  9g

Beef salad sandwich

• 2 slices of wholegrain bread with 100g of lean beef, 1 chopped tomato, 1 tsp of reduced fat mayonnaise and mixed salad leaves
• 1 apple

• Cals
  445
• Protein
  30g
• Carbs
  55g
• Fat
  14g

Chinese lemon chicken with rice

• 1 serving of Chinese lemon chicken (see recipe below)
• 60g of brown rice (uncooked weight)

• 
  Recipe Ingredients
• 100g of chicken fillet
• 1 tbsp of sherry
• 1 spring onion
• 1 tsp of olive oil
• 75g of celery
• 75g of mushrooms
• 1/4 pepper
• 2 tsp of soy sauce
• 1/4 lemon

• Cals
  425
• Protein
  32g
• Carbs
  55g
• Fat
  8g

Crackers with hummus

• 3 wholegrain crackers with1 tbsp of reduced fat hummus

• Cals
  150
• Protein
  5g
• Carbs
  21g
• Fat
  6g